The Journey of a Running Green Girl

The Green Girl's Achilles Tendon Bursitis

2013-06-19T14:47:00.000-07:00

Photo Credit: Sinew Therapeutics Achilles Tendon Bursitis Information

The Green Girl has been dealing with Achilles tendon bursitis (retrocalcaneal bursitis) since last spring.

The pain presented itself in the form of a constant, dull ache in my right heel. I initially thought I was suffering from heel spurs from plantar fasciitis.

When I visited my podiatrist, Dr. Richard Graves at Sol Foot & Ankle Centers, he diagnosed me with Achilles tendon bursitis (retrocalcaneal bursitis).

Visiting Dr. Richard Graves at Sol Foot & Ankle Centers

Retrocalcaneal bursitis is swelling of the fluid-filled sac (bursa) at the back of the heel bone (calcaneus), where the large Achilles tendon connects the calf muscles to the heel bone. This condition is also called insertional heel pain.

The bursa acts as a cushion and lubricant between tendons or muscles sliding over bone. There are bursas around most large joints in the body, including the ankle.

The Green Girl's Achilles MRI

An MRI confirmed Dr. Graves' diagnosis of retrocalcaneal bursitis and indicated there were no tears and ruptures.

Dr. Graves gave me heel lifts to use with my orthotics. He advised against footwear that aggravated the condition by further irritating my heel. He also encouraged me to continue 'babying' my heel - I explained how I had to cushion my heel during yoga to avoid pain.

Orthotics and heel lifts

We agreed that the bursitis was most likely caused by my chronically tight calves. I appreciated that Dr. Graves didn't tell me to stop running but instead recommended listening to my body, stretching, and icing.

After getting the diagnosis, I visited Dr. Sebastian Gonzales from The Performance Place for some Active Release Techniques (ART) therapy sessions to help loosen up my tight calves.

Dr. Gonzales recommended I start doing eccentric heel exercises to increase collagen and strengthen my Achilles. Eccentric training is the lowering phase of an exercise.

Here's video of Dr. Gonzales demonstrating Eccentric Heel Lifts:

I perform Dr. Gonzales' eccentric heel lifts on my yoga blocks.

The Green Girl's current tight muscle arsenal: Softball, ProStretch, and Stretch Out Strap

My current focus is loosening my hamstrings/quads and calves.

I roll daily on a softball to loosen the knots in my legs. At the moment, I prefer the firmness of the softball over the more forgiving foam roller. The smaller surface area also increases the amount of pressure applied on a given muscle.

Stretching my calf with the ProStretch

Post-workout, when my muscles are still warm, I stretch my calves with a ProStretch device.

I hesitate to use the ProStrech prior to a workout simply because of how deep the stretch can get.

I use the Stretch Out Strap to stretch my hamstrings and my adductors (inner thighs).

When I travel, I always bring my trusty softball, the Stretch Out Strap, and The Little Stick.

I also try to stretch whenever possible. For example, I frequently stretch at the gas station while I'm waiting for my car to fill up.

Whenever my heel is feeling sore or I have a long run, I will use kinesiology tape on my heel. After long runs or anytime my foot hurts, I ice my heel.

splint

Dr. Graves also gave me a Dorsal Night Splint. He explained he preferred this model because it allowed for walking and was fairly comfortable.

I'll be honest, I hated the splint at first. It was annoying and uncomfortable. I would kick it off in my sleep and every morning I'd find it lying on the other side of my bedroom.

As much as the dorsiflexion night splint irritated me, I quickly realized how much better my Achilles felt in the morning when I actually kept it on through the night.

Dr. Graves and Dr. Gonzales helped me through my posterior tibial tendonitis diagnosis so I am confident that with time, the Achilles bursitis issues will subside.

Ragnar Relay Madison Chicago Race Report

2013-06-14T12:58:00.000-07:00

The Green Girl and fellow Sole Runner, Sarah, participated in their first out-of-state relay, Ragnar Relay Chicago.

The 195.4 mile Ragnar Chicago course started in Madison, WI, and ended at Montrose Beach in Lincoln Park.

The route was divided into 36 legs of varying difficulty and distances between 3-11 miles, with designed exchange points. The teams consisted of 6-12 individuals split evenly into two vans.

For teams of 12, Van 1 contains runners 1-6 and Van 2 contains runners 7-12. Van 1 Runner #1 begins at the starting line. Once the race starts, Van 1 goes to the first exchange point where runner #2 will prepare to run. Runners from Van 1 continue to run in order up to exchange point 6; this is the first major exchange in the race.
At exchange 6, Van 2 should be waiting. At this point, runner #6 from Van 1 will hand the slap bracelet off to runner #7 from Van 2. Then, Van 2 continues along the race course rotating runners until the next major exchange point, exchange 12, where they will hand off to Van 1 again. This pattern continues until the Finish.

Ragnar Relay Chicago Course Map

Team R.U.N.sane? comprised:

Sarah O. - Legs: 1, 13, 25
Ken - Legs: 2, 14, 26
Emily - Legs: 3, 15, 27
Boyana - Legs: 4, 16, 28
Craig - Legs: 5, 17, 29
Caroline - Legs: 6, 18, 30
Krishna (Team Captain aka 'The General') - Legs: 7, 19, 31
Mary - Legs: 8, 20, 32
Todd - Legs: 9, 21, 33
Sarah B. -Legs: 10, 22, 34
Jay - Legs: 11, 23, 35
Jim - Legs: 12, 24, 36

Team R.U.N.sane? sans Captain Krishna

Prior to the relay, each team plugged their respective 10k paces into a Ragnar calculator and the results determined the start and estimated finish time.

R.U.N.sane?'s official pace was a 9:37 minute mile (all teams must average an 11:00 minute mile or less). We were assigned an 8:00 am race start and our estimated finish was 3:58 pm the following afternoon.

Team R.U.N.sane?

Van 1 started at Olin/Turville Park in Madison, WI, at 8:00 am.

Van 2 went directly to Exchange 6 at Lake Mills High School in Lake Mills, WI, for the requisite safety check with our respective headlamps, reflective vests, and flashing lights.

The Green Girl and Sarah at Ragnar Relay Chicago Exchange 6

Team R.U.N.sane? Team Captain Krishna at Exchange 30

Van 1 arrived at the exchange and the first Van 2 runner, Team Captain Krishna, headed out.

Despite the heat, my first leg was an easy 2.9 miles and on an uphill, I managed to get a roadkill. Tallying up roadkills on the side of the team van are a Ragnar tradition and each hash indicates a runner you passed.

Team R.U.N.sane? Van 2

My leg ended at Vetro Winery where I received a special Ragnar Vetro Winery bottle opener.

After our first hand off back to Van 1, we stopped for dinner at Jose's Blue Sombrero in Racine, WI.

Then, we parked the van at Exchange 18 at Martin Luther High School in Greendale, WI, and tried to get some sleep.

Ragnar Relay Chicago Ragnarians sleeping and resting Martin Luther High School hallways

Some Ragnarians camped out in the high school corridors but we stayed in our van.

It was soon time for Team Captain Krishna to head back out for Leg 19.

The night leg is always the highlight for me because I love running in the dark.

Team R.U.N.sane? Captain Krishna at Exchange 18

Jimmy generously offered to accompany Sarah and me on our night legs.

Exchange 24 was at John Pershing Park in Racine, WI. The Racine YMCA offered shower facilities for $2.

We parked the van along the Lake Michigan waterfront.

Sun rising over Lake Michigan

I sat out on the rocks watching the sun rise as the rest of the van napped and waited for Jimmy to complete Leg 24.

The final hand off from Van 1 to 2 was at Exchange 30 at North Chicago High School.

A local non-profit organization, Bernie's Book Bank, held a pancake and sausage fundraiser. A plate of 3 pancakes and 3 sausages was $3.

Ragnar Relay Chicago Ragnarians sleeping on the North Chicago High School lawn

Exchange 30 is always exciting for Van 1 because this marks the end of their legs while Van 2 still has their final ones to complete.

Leg 3 seems to always be the most challenging because by this time, the exhaustion has set in, and you are anxious to cross the finish line because you're dreaming of a hot shower, a comfortable bed, and real food - and not necessarily in that order.

Ragnar Relay Chicago Team R.U.N.sane? Van 2 Roadkills

Our final runner, Jimmy, brought us in at the Montrose Beach Finish Line in Lincoln Park.

We enthusiastically cheered as we ran through the finish arch in the sand.

Our captain, Krishna, ceremoniously slipped the Ragnar finishing medals over our heads and we proudly gathered for our final R.U.N.sane? group photo.

Ragnar Relay Chicago Team R.U.N.sane? Van 2 Roadkills

I want to thank the R.U.N.sane? runners - especially Emily - for accommodating Sarah and me with the last minute van changes.

Thank you Jay, Jimmy, Krishna, and Todd, for being awesome van-mates.

I also need to thank the Weather Gods for the perfect temperatures and low humidity.

Team R.U.N.sane? Captain Krishna

And last, but not least, I want to thank Captain Krishna aka The General for organizing the R.U.N.sane? team.

^*Van 2 wouldn't let me forget that I misspelled 'officer' when I was decorating the van.

The Green Girl's Ragnar Chicago Packing List

2013-06-04T06:53:00.000-07:00

The Green Girl is packing for Ragnar Chicago relay. Rain is tentatively forecasted for the weekend so in addition to rain gear/supplies, I am bringing a second pair of running shoes.

I'm not checking a bag for this trip. In addition to the list below, I'll also have clothing/personal items for an additional 2 days of sightseeing.

I'll be carrying on my North Face Recon backpack, Eagle Creek Load Warrior LT 22", and a REI Chock small messenger bag^*. The luggage will be left behind in the trunk of someone's car and I will only take the backpack with me in the Ragnar van.

^*I leave the messenger bag on my body during the entire flight and never take it off. I've only been asked to consolidate down to 2 bags a few times when boarding planes and in those instances, I just crammed the messenger bag into my backpack. For more carry on tips, refer to 'The Traveling Green Girl: Carry Ons'.

The Green Girl's Ragnar Chicago Packing List

Three outfit changes ([stored in individual gallon zip bags in which the dirty clothing can be sealed] in North Face Recon backpack)

Sole Runners shirts
Running capris/shorts
Drymax Mini Crew Running Socks
Underwear
Champion Double Dry Shiny Seamless Sports Bras

Safety ([stored in a single gallon zip bag] in North Face Recon backpack outer mesh pocket)

Road ID Ankle ID
TIKKA PLUS² headlamp
Spare AAA batteries for headlamp
Green Nathan StrobeLight
Reflective vest

Other items (also in North Face Recon backpack)

Copy of Ragnar Southern California bible
New Balance 1340's
Garmin 310XT
Sunglasses
Sole Runners cap
Phiten X30 Compression Calf Sleeves
White long-sleeved thermal
Black moisture-wicking hoodie
North Face Venture Raincoat
Jacket
Flip flops
Sunscreen
Sports tape
BodyGlide
Chamois Butt'r
Dickinson's Witch Hazel Daily Facial Towelettes
Giovanni Peppermint Surge Sanitizing Towelettes
Toothbrush/toothpaste
Target up & up Sensitive Skin Wipes
Antiperspirant/Deodorant
Travel toilet paper roll
Feminine products
Travel comb/brush
Spare hair elastics
Spare Bondi Band
Lip balm
Vitamins
Ibuprofen
Peaceful Mountain Muscle Ice
The Sprinter Stick
MP3 player
Mobile phone charger
Mobile phone car charger
External battery pack
Digital camera charger
Eagle Creek Inflatable Neck Pillow
Towel
Instant ice packs^*
Gatorade powder
Coco Hydro Coconut Water Electrolytes Powder
PB2 powdered peanut butter

Nathan Intensity Race Vest

Driver's License
Credit Card
Cash
Camera
Mobile phone
Succeed S! Electrolyte Caps
PowerBar Energy Blasts cola gel filled chews
Gatorade Prime Energy Chews
Water
Copy of leg maps in zip baggies

^*Update: I was able to carry the instant ice packs onto the plane without any issues.

Running for Angels Virtual Summer Race Winner

2013-06-03T15:44:00.000-07:00

The Green Girl is pleased to announce the winner of the Running for Angels Virtual Summer Race Giveaway.

There was one entry submitted via blog reply.

By default, that entry is the winner. Congratulations, LeAnn from Sole Runners!

Running for Angels Virtual Summer Race

The Running For Angels 5k race series benefits the Foundation For Angelman Syndrome Therapeutics to help fund important research for treatment for Angelman Syndrome.

Angelman Syndrome is a genetic disorder. Characteristic features of this condition include developmental delay, speech impairment, and problems with movement and balance (ataxia).

Angels have a happy demeanor and laugh easily. While Angels cannot speak, they do have much to say.

Many angels also suffer from epilepsy. The seizures can be debilitating and, in some cases, even fatal.

Registration for the Running for Angels Summer Race the week of August 25th is still open.

Participants have the option to complete a 5k, 10k, half marathon, full marathon, or team marathon.

Please show your support by taking a moment to 'Like' the Running for Angels Virtual Race Series on Facebook.

The Green Girl is a Superhero

2013-05-28T10:46:00.000-07:00

The Green Girl is proud to announce she is a member of Superhero Events' Team Superhero.

I channeled my inner superhero back in April and applied to be a Superhero Ambassador.

A couple of weeks later, I discovered I had been selected by the Superhero Events Super Crew.

As a member of Team Superhero, my responsibilities are the following:

Complete at least 10 endurance events during the year
Spread the word about Superhero Events through social media
Distribute flyers in my hometown
Volunteer at Superhero events

I also received an official Team Superhero singlet.

I am looking forward to representing Superhero Events and Team Superhero.

I am going to wear a costume for the first time at the Costume Party Run in July.

Another one of my Superhero duties is to share some Superhero Event discount codes:

Costume Party Run Sunday, July 7th, 2013
$15 off half marathon with code BLING15
$5 off 5k with code FUNRUN5
All Costume Party Run Half Marathon finishers will receive a cool 6" 45 record medal with a real disco ball in the center.

Awesome 80's Run Saturday, August 24th, 2013 - Pasadena
Saturday, November 2nd, 2013 - San Diego
Sunday, November 17th, 2013 - San Francisco
10% off with code AWESOME

Hollywood Half Marathon Saturday, April 5th, 2014
$10 off half marathon with code HOLLYWOOD
$5 off 5k/10k with code STAR

Running for Angels Virtual Summer Race Giveaway

2013-05-25T18:13:00.000-07:00

The Green Girl participated in the inaugural Running for Angels Race Series Running For Angels Virtual 5k last month.

The Running For Angels 5k race benefited the Foundation For Angelman Syndrome Therapeutics to help fund important research for treatment for Angelman Syndrome.

Angelman Syndrome is a genetic disorder. Characteristic features of this condition include developmental delay, speech impairment, and problems with movement and balance (ataxia).

Angels have a happy demeanor and laugh easily. While Angels cannot speak, they do have much to say.

Many angels also suffer from epilepsy. The seizures can be debilitating and, in some cases, even fatal.

The next event in the Running for Angels Race Series will be a Running for Angels Summer Race the week of August 25th. Participants will have the option to complete a 5k, 10k, half marathon, full marathon, or team marathon.

For the full and half marathon, participants be given the entire week to complete the distance and will have the option to tun it all at once, or a little each day. The team marathon will consist of groups of 4 and the group will collectively run 26.2 miles.

If you would to enter to win a free race entry into the Running for Angels Summer Race for a distance of your choice, 'Like' Running for Angels Virtual Race Series on Facebook and let me know you 'Liked' it with a reply to this post.

Bonus Entries:

'Like' Angel Runners on Facebook and let me know with a reply to this post
Blog about this giveaway and let me know with a reply to this post
Share this giveaway on Facebook and let me know with a reply to this post
Tweet about this giveaway and let me know with a reply to this post

The deadline to enter is Sunday, June 2nd at midnight Pacific Time. The winner will be announced on Monday, June 3rd.

Running for Angels Virtual 5k Race Report

2013-05-25T17:40:00.000-07:00

The Green Girl participated in the Running for Angels Virtual 5k on Sunday, April 21, 2013.

The Running For Angels 5k race benefited the Foundation For Angelman Syndrome Therapeutics to help fund important research for treatment for Angelman Syndrome.

Running for Angels Virtual 5k at Hermosa Beach Plaza

Angelman Syndrome is a genetic disorder. Characteristic features of this condition include developmental delay, speech impairment, and problems with movement and balance (ataxia).

Angels have a happy demeanor and laugh easily. While Angels cannot speak, they do have much to say.

Running for Angels Virtual 5k at Hermosa Beach Pier

Many angels also suffer from epilepsy. The seizures can be debilitating and, in some cases, even fatal.

A virtual race is a sporting event where everyone sets their own course and runs or walks their own race wherever they happen to be on the planet.

The Green Girl's Running for Angels Virtual 5k Medal

You sign up online and run your race on the scheduled date. If you cannot run on that day, you may run it on a day that works for you.

After completing my virtual 5k in Hermosa Beach, I received a Running for Angels 5k Virtual Race medal and technical race shirt in the mail from the race director, Timothy Misiak.

The Green Girl's Running for Angels Virtual 5k Technical Race Shirt

I love how virtual races allow runners in disparate geographic locations to come together for a common cause.

I am looking forward to participating in future Running for Angels Virtual events.

The Green Girl's Ragnar So Cal Race Report

2013-05-02T06:12:00.000-07:00

The Green Girl participated in her second Ragnar So Cal with team 'Happy Endings'.

The 193 mile Ragnar So Cal course was divided into 36 legs of varying difficulty and distances between 3-11 miles, with designed exchange points. The teams consisted of 6-12 individuals split evenly into two vans.

Team Happy Endings Van 1 at the Ragnar So Cal 2013 Starting Line

All the race costs were shared evenly among the 12 Happy Endings runners. The total out-of-pocket for each teammate was $255.

This covered the $1,560 team registration, both van rentals (including post-race car washes), gas money, and a food/beverage fund.

Ragnar So Cal Course Map

Team Happy Endings comprised Sole Runners and friends of Sole Runners:

Babak - Legs: 1, 13, 25
Sarah (Team Captain)- Legs: 2, 14, 26
John- Legs: 3, 15, 27
Mary - Legs: 4, 16, 28
Krishna - Legs: 5, 17, 29
Scott - Legs: 6, 18, 30
Russ - Legs: 7, 19, 31
Kathleen - Legs: 8, 20, 32
Billie - Legs: 9, 21, 33
Kate -Legs: 10, 22, 34
Paul - Legs: 11, 23, 35
Suze- Legs: 12, 24, 36

Prior to the relay, each team plugged their respective 10k paces into a Ragnar calculator and the results determined the start and estimated finish time.

Ragnar So Cal Safety Check

Happy Endings's official pace was a 10:51 minute mile (all teams must average an 11:00 minute mile or less). We were assigned a 5:00 am race start and our estimated finish was 7:30 pm the following evening.

Team Happy Endings arrived at the Ragnar So Cal Starting Line in Huntington Beach at 4:00 am for the requisite safety check with our respective headlamps, reflective vests, and flashing lights.

Ragnar So Cal Ragmag

After the team safety inspection and briefing, we received our bibs, van magnet, copy of the official Ragmag which contained runner and van route information, and a pair of reflective flags for street crossing.

Just before 5:00 am, our first runner, Babak, lined up at the first wave Start. We all cheered Babak on and then headed back to the van to drive to the first exchange.

Our strategy was to text the group when we had a mile to go so the next runner would be prepared for the hand-off.

Ragnar So Cal Leg 4 along the Santa Ana River Trail

Runners 1 through 3 completed their legs and before I knew it, it was time for me to run.

Leg 4 took me along the Santa Ana River Trail.

Tallying up roadkills on the side of the team van are a Ragnar tradition and each hash indicates a runner you passed. After a total of zero roadkills last year, I was determined to make at least one.

Green Ragnar Jacket

I stayed off the pavement and ran on the dirt shoulder. Unfortunately, my legs were heavy and I struggled to run.

I managed to make my first roadkill when I slowly shuffled past a girl who had slowed down to text. Hey, a roadkill is a roadkill, right?

Exchange 6 was the first major exchange where Van 1 handed off to Van 2. I stopped at the makeshift Ragnar store and purchased a green jacket before our van headed off to get some lunch.

The Green Girl in a green tutu

I was looking forward to my second leg because I love running at night.

Leg 16 followed city streets, weaved through a residential neighborhood, and then led us runners through the Fallbrook Golf course sprinkler system. In the darkness, it was difficult to dodge the spraying water so I just focused on my footing.

At one point, the course went off onto the grass but I got confused and continued to follow the path. When I spotted blinking lights in the distance up on what appeared to be a mountain, I turned around and darted across the damp lawn.

Instead of a dirt trail, the ground was loose like sand. As I ran uphill, my feet sunk slightly with each step.

Team Happy Endings at Exchange 18 at Welk Resorts & Spa

Team Happy Endings had completed our share of the night legs when we did the hand-off at Exchange 18 at Welk Resorts & Spa in Escondido, just south of San Diego.

Unfortunately, our 3rd runner, John, had fallen on his night run and his right wrist was hurting him.

Injured Happy Endings team member, John

Like a trooper, John completed his final leg. A visit to the doctor the next day would reveal he'd fractured his wrist.

Our van had gotten about 2 hours of shut eye in the Welk Resorts parking lot when Van 1 called us to let us know their last runner had taken off and we needed to head to the next major exchange.

Happy Endings Van 1

In a daze, we somehow managed to navigate to Exchange 24 and Babak headed out for his final leg.

Leg 28 was my final run. It was sunny and warm by this time. The route was mostly uphill so I instinctively leaned into the incline and jogged at an even pace.

The view from Exchange 30 at Torrey Pines Gliderport

Our van exhaled a collective sigh of relief when we reached Exchange 30 and we handed off to Van 2 for the last time.

We stopped at the nearby Gaslamp District for some lunch before we headed to the Finish Line at the Embarcadero Marina Park South.

Team Happy Endings

After my last team, 12 peas in a pod, placed 3rd from last the year before, I'm pleased to report Team Happy Endings finished 366th out of 646 teams.

I want to thank all of my fellow Happy Endings teammates for another successful Ragnar Relay!

The Green Girl's Runners United To Remember Run

2013-04-16T23:02:00.000-07:00

The Green Girl and fellow Sole Runner, Krishna, joined runners across the world today to participate in a Runners United To Remember run.

The RunJunkEes helped organize this virtual event to honor the victims of yesterday's tragic events at the Boston Marathon and display an act of unity and solidarity among runners.

The Green Girl on her Runners United To Remember run

Participants were encouraged to wear a shirt from a race on the memorial run.

As Krishna and I ran along The Strand, the gusty winds whipped sand across our faces. I was grateful for the company.

Our words echoed those of runners all over the world as we struggled to understand the senseless acts.

Sunset from The Strand

It's heartbreaking. Why a marathon? It's the last place you'd expect an act of terrorism. Can you imagine after running 26.2 miles? They knew when the most runners would be finishing. The finish line is where family and friends wait for you. There are no words...

We run, not because we think it is doing us good, but because we enjoy it and cannot help ourselves. The more restricted our society and work become, the more necessary it will be to find some outlet for this craving for freedom. No one can say, 'You must not run faster than this, or jump higher than that.' The human spirit is indomitable.
Sir Roger Bannister

The Green Girl's Ragnar Packing List

2013-04-16T08:31:00.000-07:00

The Green Girl is preparing for her second Ragnar Southern California relay.

The Green Girl's Ragnar Packing List

Three outfit changes ([stored in individual gallon zip bags in which the dirty clothing can be sealed] in North Face Recon backpack)

Sole Runners shirts
Running capris/shorts
Drymax Mini Crew Running Socks
Underwear
Champion Double Dry Shiny Seamless Sports Bras

Safety (stored in a single gallon zip bag)

Road ID Ankle ID
TIKKA PLUS² headlamp
Spare AAA batteries for headlamp
Green Nathan StrobeLight
Reflective vest

Nathan Intensity Race Vest

Driver's License
Credit Card
Cash
Camera
Mobile phone
Succeed S! Electrolyte Caps
PowerBar Energy Blasts cola gel filled chews
Gatorade Prime Energy Chews
Water
Gatorade
Copy of leg maps in zip baggies

Other items (also in North Face Recon backpack)

Copy of Ragnar Southern California bible
Spare car key(s) [one hidden in a magnetic hide-a-key]
Mr. Green Garmin
Sunglasses
Sole Runners cap
White long-sleeved thermal
Black moisture-wicking hoodie
Jacket
Flip flops
Sunscreen
Sports tape
BodyGlide
Dickinson's Witch Hazel Daily Facial Towelettes
Giovanni Peppermint Surge Sanitizing Towelettes
Toothbrush/toothpaste
Baby wipes (I highly recommend Target up & up Sensitive Skin Wipes)
Antiperspirant/Deodorant
Travel toilet paper roll
Feminine products
Travel brush
Spare hair elastics
Spare Bondi Band
Lip balm
Vitamins
Ibuprofen
Peaceful Mountain Muscle Ice
The Sprinter Stick
MP3 player
Mobile phone charger
Mobile phone car charger
External battery pack
Digital camera charger
Ham radio
Eagle Creek Inflatable Neck Pillow
First aid kit
Instant ice packs
Towel
Gatorade powder

Other hydration/food items (in small cooler)

Water
Chips
Meiji Gummy Choco
Avocado Roll Sushi

Hollywood Half Marathon 10k Race Report

2013-04-10T16:05:00.000-07:00

The Green Girl and Benson Cheruiyot with Hollywood Half Marathon Race Director, Ken Nwadike

The Green Girl and her friend, Benson Cheruiyot, spent the Green Girl's pre-birthday weekend running the Hollywood Half Marathon.

The event benefited the Los Angeles Youth Network, an organization that reaches out to homeless youth.

We ran the inaugural race last year and Benson had finished second overall.

Hollywood Half Marathon Course Map

The course started near the intersection of Hollywood and Highland and ended at Hollywood and Vine.

Hollywood Half Marathon Elite Start

The morning air was comfortable - not too hot and not too cold.

I cheered Benson and our other friend, Philemon Terer, at the elite start and then headed to my corral to prepare for the wave start.

Many runners were dressed in fun costumes. There were many superheroes and even a Joe DiMaggio with a group of Marilyn Monroes.

Hollywood Half Marathon Starting Line

My strategy was to take it easy from the start because I was still congested from a two week old cold.

After crossing the Starting Line, I was immediately out of breath and sweating profusely.

I somehow managed to run the first mile in 11 minutes but coughing fits forced me to stop running. I was also frustrated that I had to keep blowing my nose.

Benson Cheruiyot at the Hollywood Half Marathon

The only thing that kept me going was the knowledge that my friend, Janey, was waiting for me at Mile 2 - if not for her, I would have followed the 5k turn around. I told myself I could manage a 10k.

Janey walked with me and kept me company the rest of the race. I even got winded walking the inclines.

At around Mile 3, we saw the elites go by. I was disappointed to see Benson and Philemon trailing Alene Reta.

Benson Cheruiyot, Philemon Terer, Everlyne Lagat, and Joseph Mutinda at the Hollywood Half Marathon

After I crossed the Finish Line, I met up with Benson. He'd finished in 3rd place, Philemon 2nd, and Alene had won. Their friend, Everlyne Lagat, had come in 1st for the women.

We hung out with the other Kenyan athletes and enjoyed the live post-race entertainment while we waited for the awards ceremony.

Hollywood Half Marathon Awards Ceremony

T-shirts, hats, and jackets were tossed out to the crowd. I was thrilled to get one of the red Hollywood Half Marathon running jackets.

Race award ceremonies rarely start on time so we were grateful that we didn't have to wait that long for it to begin.

Michael Blackson MoonRunner at the Hollywood Half Marathon Awards Ceremony

The race directors, Ken and Sabrina Nwadike, presented the awards from the generous prize purse to the top 3 female and male finishers.

Race director Ken's alter ego, Michael Blackson MoonRunner, made a 'surprise' celebrity appearance to present the age group awards.

The Green Girl's favorite Hollywood Half Marathon costume - 'Free Hugs'

As a runner, I feel what sets race directors Ken and Sabrina apart from other organizers of comparable-sized events is their level of dedication to the running community.

Ken and Sabrina are committed to continuous improvement. Their events are not only fun and unique but participant feedback is considered and thoughtful touches are included that enhance a runner's overall race experience.

I look forward to participating in future Superhero Events.

Happy Chinese Lunar New Year 恭喜發財

2013-02-09T13:32:00.000-08:00

The Green Girl wants to wish everyone a happy, healthy, safe, and Chinese Lunar New Year.

According to Chinese astrology, our universe consists of five basic elements: Metal, Water, Wood, Fire, and Earth. It is said that everything in the universe, including humans, has a relationship with these five elements.

The Chinese believe every element is equally important and powerful. Metal will create Water, Water will create Wood, Wood will create Fire, Fire will create Earth, and Earth will then create Metal. Conversely, there is also a cycle of incompatibility and destruction: Metal will destroy Wood, Wood will destroy the Earth, Earth will destroy Water, Water will destroy Fire, and Fire will then destroy the Metal.

The Snake 蛇 is a Fire element but 2013 is a Water year. The conflict between the elements means most of people will experience mix of good and bad fortune.

The Chinese philosophy of Yin-Yang 陰陽 states Yin must follow Yang for the universe to be in balance. The Dragon Yang of 2012, the cycle’s most powerful positive force, must be balanced by the cycle’s most powerful negative force, the Snake Yin of 2013. The 'positive' and 'negative' represent the opposing yet complementary forces and should not be construed in a moral framework as 'good' or 'bad'. Harmony is achieved through this paradoxical balance.

The dynamic elemental relationship between Fire and Water means we should proceed with caution especially when dealing with health, relationships, and finances.

The Water energy will creativity, discovery, and innovation by releasing old thinking that blocked growth and progress. This means 2013 is a good year to expand your horizons by learning new things.

In Chinese metaphysics, the Snake is the Traveling Star and Water is the element of transport and communications so the Water Snake will likely bring opportunities for travel.

The Chinese believe rewards are found in the inner world of spirit during a Water Snake Year.

I believe the Water Snake will favor my renewed focus on personal and professional growth, and I will respect the 'Water will destroy Fire' by approaching things with caution.

Second Annual Unofficial Rose Parade Bandit Run

2013-01-07T21:11:00.000-08:00

The Green Girl and her friend, Janey, joined the Sole Runners for the Second Annual Unofficial Rose Parade Bandit Run.

The Rose Parade is an annual event held in Pasadena on New Year's Day (unless New Year's Day falls on a Sunday and then it's held on the following Monday).

The theme of this year's 124th Rose Parade was in honor of Dr. Seuss' book, 'Oh, the Places You'll Go!'

The Unofficial Pasadena Rose Parade Bandit Runners

The 5.5 mile Rose Parade procession begins at South Orange Grove Boulevard and Green Street and then heads east on Colorado Boulevard. The parade ends by turning north on Sierra Madre Boulevard and stopping at Villa Street.

The unofficial start for our Bandit Run was just east of the parade route.

We casually seeded ourselves based on running speed and headed west on Colorado Boulevard in our respective, informal pace groups.

Spectators camped out for the Pasadena Rose Parade

Since curbside viewing space for the Rose Parade is available free of charge on a first-come, first-served basis, adventurous spectators camped out up along the route starting at noon the day before.

The majority of the businesses along Colorado Boulevard boarded up the front of their stores with wood for protection. Some stores saw this as an opportunity and transformed their window reinforcements into billboard advertisements.

The Green Girl, Janey, and Sole Runner Mary at the Rose Parade

The experience is best described as running a race with lots of spectators but not a lot of runners.

Unfortunately for us runners, the weather was unseasonably cold so there were a lot of fire pits. Which made it nearly impossible to breathe at times.

Celebratory confetti, giant marshmallows, tortillas, and silly string were splattered across the ground.

Beverly Hills Pet Care Foundation Rose Parade Float

On occasion, our heels would stick to the ground as we ran down Colorado Boulevard.

When we reached South Orange Grove Boulevard and Green Street, the floats, marching bands, and equestrian units were all lined up in preparation for start of the parade.

China Airlines 'Cycling Through Paradise' Rose Parade Float

According to the Tournament of Roses rules, 'each float must conform to certain regulations in the areas of height, width, length and thematic design and the entire surface must be covered using a variety of flowers, seeds, bark, leaves and other natural materials.'

I was in awe of the level of detail the float designers were able to achieve using only regulation materials.

The 'Destination Cars Land' Rose Parade Float

I'm a huge Pixar fan so my favorite was the 'Destination Cars Land’ float.

It featured Lightning McQueen and Sally racing above the 'Welcome to Cars Land' sign along with Flo’s V8 Cafe and Cozy Cone Motel signs.

The Second Annual Unofficial Rose Parade Bandit Run was the perfect way to kick off the New Year.

Today is your day.
You're off to Great Places!
You're off and away!
You have brains in your head.
You have feet in your shoes.
You can steer yourself
any direction you choose.
You're on your own. And you know what you know.
And YOU are the guy who'll decide where to go.
Theodor Seuss Geisel (Dr. Seuss)

The Green Girl's 100 Things for 2013

2012-12-26T14:09:00.000-08:00

The Green Girl was inspired by the Day Zero Project's '101 Things in 1001 Days Challenge' to start her own challenge of attempting to complete 100 things in a given calendar year.

The Green Girl's 100 Things for 2013 - [032/100]

~~Accrue 60 professional development units (PDUs) for my PMP certification~~ 01.16.2013
~~Create my elevator pitch~~ 02.16.2013
~~Update my resume~~ 05.06.2013
~~Get a promotion or new job~~ 03.01.2013
Get Cisco Certified Network Associate (CCNA)
~~Learn a new technical skill~~ 01.19.2013
Find a mentor
~~Go completely paperless/automated for all bills~~ 01.14.2013
Get at least 5 sponsors for the Angelman Syndrome Foundation annual walk
Re-assess the Tumaini for the Future project
Answer the '50 Questions That Will Free Your Mind
~~Simplify my life in 10 tangible ways~~ [10/10]

Started using Evernote for productivity/organization 01.31.2013
Started using Evernote Web Clipper for bookmarks 01.31.2013
Started using Evernote to inventory household items. 03.10.2013
Started using Feedly for RSS feed subscriptions. 03.10.2013
Started using only icons to conserve Bookmark Toolbar real estate. 03.11.2013
Started using Zim Wiki for a desktop wiki. 03.15.2013
Started using a green Ikea cutting board to fold my clothing. 03.16.2013
Started using WinMerge Excel plug-in. 03.28.2013
Started using PuTTY Connection Manager. 03.29.2013
Started following a weekly schedule. 04.15.2013

Volunteer at an assisted-living or retirement home
~~Start journaling again~~ 01.07.2013
Write a short story
~~Get a library card~~ 01.07.2013
Read Sophie's World
Read Chi Marathon book
Mark all the places I've visited in my 1000 Places To See Before You Die book
~~Do something outside of my comfort zone~~ 01.19.2013
Do something spontaneous
~~Get a new luggage~~ 03.15.2013
~~Buy a necklace~~ 02.10.2013
Buy a dress
~~Buy a pair of black heels~~ 05.25.2013
Mend clothing that need repairs
Go on a road trip
Go camping
Go dancing
Ride a bus with Jade
~~Ride a train with Jade~~ 02.17.2013
~~Build a snowman~~ 02.10.2013
Go on a picnic
Go zip lining
Play Pixar Monopoly
Get mole check
Get my wisdom teeth removed
~~Get new prescription sunglasses~~ 01.15.2013
Give contact lenses another go
Meeting a blogging friend in real life
Update The Running Green Girl's header
Update The Running Green Girl's About
Improve The Running Green Girl SEO
Update my running playlist
Consolidate/prune my address books/contacts
Organize or digitize photographs
~~Organize family photographs online~~ 03.27.2013
Put pictures in frames
~~Do Pilates on a reformer~~ 01.31.2013
Explore a new place with Lexa
Do a century with Lexa, Angelina, Chris, Kapil, and Nevil
Learn to ride Lexa clipped in
Take Lexa for a ride on the Metro
Complete Jillian Michaels 30 Day Shred
Run a race in a costume
Get a facial
Spend a day at a spa
Go to Disneyland
Go to California Adventure
Get another tattoo
~~Meditate~~ 05.02.2013
Attend a self-defense class
Attend a gun/firearms training class
~~Renew CPR/First Aid certification~~ 01.12.2013
Organize bathroom cabinet
Coat shower liner with baby oil and see if it prevents soap scum
Organize the kitchen pantry
~~Update my recipe book~~ 01.14.2013
Get a green mixer
Take a cooking class
Roast a whole chicken
Make vegetarian sushi
~~Make homemade mac & cheese~~ 04.10.2013
~~Try a new cuisine~~ 05.04.2013
Go fruit picking
~~Eat a new fruit~~ 03.18.2013
~~Repair camera or get a replacement~~ 02.05.2013
Learn how to use manual features/settings on camera
Take pictures of the sun rise and set in the same day
Take a picture for each letter of the alphabet
Take a picture for the numbers from 0 to 9
Take a picture of the same place every month
Document a day in the life of a Green Girl in pictures
Take a picture of a Dead Drop
Send a care package to the little boy I'm sponsoring through Vision Africa
Perform a random act of kindness
Make a scrapbook
Help microfinance a small business through a Zidisha loan
~~Get a new Road ID~~ 01.29.2013
~~Obtain Amateur Ham Radio License~~ 01.20.2013
~~Get a ham radio~~ 01.28.2013
~~Inventory bug-out bags~~ 01.15.2013
Get 10 more bug-out bag items [01/10]

Flat-head and Phillips screwdrivers 02.09.2013

Inventory emergency food/water supplies
~~Inventory first aid kit~~ 01.15.2013
~~Purchase second first aid kit for home~~ 02.13.2013
~~Give all family members paracord bracelets/keychains~~ 01.29.2013
Print out map with routes to ride to San Jose with Lexa
Take bug-out bag for test ride with Lexa
Private

Manhattan Beach Yuletide 5k Race Report

2012-12-18T14:58:00.000-08:00

The Green Girl and her friend, Janey, ran their very first race on the sand at the Manhattan Beach Yuletide 5k Saturday evening.

The Manhattan Beach Yuletide 5k is the sister race to the annual summer Manhattan Beach 5k.

The Manhattan Beach 5k takes place each June and coincides with the Summer Solstice, the longest day of sunlight for the year. The Manhattan Beach Yuletide 5k was scheduled for the Winter Solstice, the shortest day of sunlight for the year.

Manhattan Beach Yuletide 5k at the Manhattan Beach Pier

A solstice occurs when the part of the Earth’s equator that faces the Sun is tilted at its highest or lowest point. The day of the Summer Solstice is the longest day of the year and the Winter Solstice is the shortest day.

The solstice provides an extremely low tide, creating ideal running conditions for on the hard-packed sand.

Sunset at the Manhattan Beach Pier

The Manhattan Beach Yuletide 5k consisted of a 5k run/walk on the sand and a Little Elves Dash.

Each participant received a cotton t-shirt and a glow necklace. The timing chips were conveniently attached to our bibs.

Christmas Tree at the Manhattan Beach Pier

The evening was unusually cold and on occasion, a raindrop would fall. The sunset faded into the horizon as the runners shivered and waited for the race to start.

The Manhattan Beach Pier glowed with holiday lights which reflected on the dark waves and the wet sand.

Manhattan Beach Yuletide 5k Starting Line at the Manhattan Beach Pier

Spectators lined the pier from above and cheered us on as we started the race.

In the darkness, you could see the fluorescent glow of the necklaces moving along the beach.

The course was an out and back loop along the water. The well-packed sand was the perfect surface for running since it was just like running on a dirt trail.

Manhattan Beach Yuletide 5k Mile 1

Volunteers shined bright lights on the mile markers so they could be easily seen.

I had so much fun running on the beach. The Manhattan Beach Yuletide 5k was the perfect race to get me into the holiday spirit.

The Green Girl's Updated Motivational Collage

2012-11-27T07:34:00.000-08:00

The Green Girl decided it was time to update her Motivational Collage.

Since my last collage, I did manage to accrue 54 out of the 60 professional development units (PDUs) required per three-year cycle for my my PMP certification.

In terms of dreaming and following my heart, I took some chances and ended up with some bumps and bruises along the way.

My updated collage reflects the following:

Heal
Balance head and heart

My number one focus right now is an amelioration of my mind, body, and soul.

A significant portion of this healing process will be the rehabilitation of my right heel. I've been struggling with Achilles tendon bursitis (retrocalcaneal bursitis) since the beginning of this year.

I believe finding a balance between my head and heart will be an integral part of this journey for me.

Healing comes from taking responsibility:
to realize that it is you – and no one else –
that creates your thoughts, your feelings, and your actions.
Peter Shepherd

Really Big Free Half Marathon Las Vegas Race Report

2012-11-20T12:53:00.000-08:00

The Green Girl did the inaugural Really Big Free Half Marathon Las Vegas at Lake Mead National Recreation Area at the beginning of this month.

This race was the brainchild of the io events race management company. The strategy was to offset the registrant costs to the race sponsors.

A refundable deposit of $50 was required during registration.

Really Big Free Marathon Las Vegas Starting Line at Lake Mead National Recreation Area

According to the Really Big Free FAQ, all runners who crossed the Starting Line with their timing chips will be refunded in the form of a $50 check four to six weeks after the event.

Fellow Sole Runners Barb, Kerri, and Sandy, also participated in this race.

Sole Runners Sandy, John, and Barb at the Really Big Free Marathon Las Vegas Starting Line

We arrived at the Lake Mead National Recreation Area just before sun rise to see Kerri off for the marathon.

We quickly discovered the fortuitousness of already being there for Kerri's early marathon start when the half was delayed due to logistical parking and traffic problems.

Really Big Free Marathon Las Vegas Half Marathon Starting Line

At one point, the race organizers even announced there was a possibility the race could be cancelled.

The course was along the scenic rolling hills of the River Mountain Loop Trail.

I went into this race undertrained and without any expectations since I'm still dealing with the Achilles tendon bursitis (retrocalcaneal bursitis) in my right heel.

The course was along the scenic River Mountain Loop Trail

To avoid aggravating my heel, I started off easy and maintained a steady jog throughout the race.

The slower pace enabled me to relax and enjoy the beauty of Lake Mead.

Since the course followed the River Mountain Loop Trail, it was easy to follow and all crossings were clearly marked.

Sole Runner Barb taking a post-run dip in Lake Mead

The aide stations were well stocked with water but there appeared to have been a shortage of sports drink.

At the finish, a number of runners took a post-run dip in Lake Mead in lieu of an ice bath.

I really enjoyed the inaugural Really Big Free Half Marathon and look forward to participating in future Really Big Free events.

Update: As of Friday, January 4th, 2013, the following message appears on the Really Big Free Half Marathon Las Vegas Race website:

This is the hardest message we have ever written.
You would think that business is business but THIS business represents years of real blood, sweat, tears, memories, and sacrifice. The past year we’ve pushed ahead with the attitude that failure is not an option, emotionally vested in a business and industry that has slowly realized it is not as recession proof as was once touted. Our emotional commitment to our races blinded us to some serious problems such as significantly increasing race organization costs, increasing regulatory red-tape, declining participation numbers, sponsorship cut-backs, and our burgeoning debt.
We forged ahead, investing in the races waiting for the economy to improve, sponsors to follow through on their promises, and for there to be a glimmer of light at the end of the tunnel – yet the reality is, at least for us, there is no hint of glow coming from the path ahead. Aggregate participation numbers have been significantly down for the past year and numbers going forward look even worse. And it’s a struggle many race organizers our size are sharing. At this point, our credit cards are maxed out… and with some vendors having been paid and others still waiting we find ourselves in a tough spot with our backs against the wall; we’re broke, and we’re facing a dire and unfamiliar situation that appears to have only one solution; after nearly 7 years of organizing races, we’re closing our doors. This closure means the cancellation of the Really Big Free Series.
As for refunds - we're working on it and we hope to have a time table available in the coming weeks.
For those of you who have supported us through the years we are so grateful – we wish we could push on; we’ve poured our hearts into this company and the prospect of not organizing races is just heartbreaking.
See you down road,
~Karen & Richard
#########################
You may email us at contact@ioevents.com / or call our office at (928) 855 - 4887.

Fitness 4 All Trick-or-Treat 10k Race Report

2012-10-28T12:07:00.000-07:00

Fitness 4 All Trick-or-Treat 5k/10k Finisher Medal

The Green Girl participated in the Fitness 4 All Trick-or-Treat 10k yesterday.

The race benefited the National Marfan Foundation. 75% of the race registration fees will be donated to the organization.

The event was in memory of Laura Coughlan Siqueiros , the wife of fellow Sole Runner mentor, John Siqueiros, and in honor of a young man, Ethan Johns.

Laura had planned this race to share Ethan's Marfan syndrome story but unfortunately, she passed away from Marfan syndrome complications earlier this year.

Marfan syndrome is a genetic disorder of the connective tissue that can affect the skeleton, eyes, heart and blood vessels.

Ethan Johns at the Fitness 4 All Trick-or-Treat 5k/10k

People with Marfan syndrome are at risk of aortic enlargement. Without proper treatment, the aorta (the large blood vessel that carries blood away from the heart) could enlarge and could tear or rupture. Aortic ruptures are usually fatal.

Possible Symptoms of Marfan Syndrome

Heart and Blood Vessels (Cardiovascular system)

Enlarged or bulging aorta, the main blood vessel that carries blood from the heart (aortic dilation or aneurysm)
Separation of the layers of the aorta that can cause it to tear (aortic dissection)
“Floppy” mitral valve (mitral valve prolapse – MVP)

Bones and Joints (Skeletal system)

Long arms and legs
Tall and thin body type
Curvature of the spine (scoliosis or kyphosis)
Chest sinks in (pectus excavatum) or sticks out/pigeon breast (pectus carinatum)
Long, thin fingers
Flexible joints
Flat feet
Teeth that are too crowded
Eyes (Ocular system)
Severe nearsightedness (myopia)
Dislocated lens of the eye
Detached retina
Early glaucoma
Early cataracts

Other Body Systems

Stretch marks on the skin, not explained by pregnancy or weight gain
Sudden collapse of the lung (spontaneous pneumothorax)
Swelling of the sac around the spinal column (dural ectasia). This is found with CT or MRI scans of the back

Sole Runners Hiroko, Krishna, John, and Isabelle at the Fitness 4 All Trick-or-Treat 5k/10k

Laura was passionate about raising awareness of the symptoms of Marfan syndrome so undiagnosed cases might be identified and lives could be saved.

The morning started off chilly but as the race time approached, it really warmed up.

The scenic race course was along the Long Beach Shoreline Pedestrian Bikepath.

Volunteer Karla at the Fitness 4 All Trick-or-Treat 5k/10k Halloween aide station

A number of runners were dressed in Halloween costumes to celebrate the holiday spirit.

The aide stations were Halloween themed complete with trick-or-treat baskets filled with treats.

It made my day when I was able to snack on a Reese's at Mile 1.

Laura and John Siqueiros at the 2010 Seal Beach 'Will Run 4 Cupcakes' 10k by Betty

It was a beautiful day to do what we all love in memory of Laura and in honor of Ethan.

Those we love don't go away, They walk beside us every day, Unseen, unheard, but always near, Still loved, still missed and very dear. Unknown

Run Like It's Recess 5k Race Report

2012-10-21T17:48:00.000-07:00

The Green Girl ran the Run Like It's Recess 5k this morning at El Dorado East Regional Park along with a number of Sole Runners.

The Run Like It's Recess event featured a 5k run/walk, 1k kids run/walk, and 50-yard Toddler Run.

The race benefited a local school, Newcomb Elementary.

The morning started off with some light drizzles but the sky cleared up as the race start approached.

Run Like It's Recess 5k backpack, shirt, and goodies

The event was well staffed with volunteers and the late registration process went smoothly.

I wasn't expecting a goodie bag so I was thrilled when I received a green Run Like It's Recess backpack containing a race shirt, an anti-bacterial gel from the LBS Financial Credit Union (the bottle fits the holder on my Nathan Trail Mix belt), a Newcomb Elementary water bottle, and a Naked Juice berry blast lip balm.

The Green Girl and the Sole Runners before the Run Like It's Recess 5k

I went into this race without any expectations. I'm still struggling to build up mileage without aggravating the Achilles tendon bursitis (retrocalcaneal bursitis) in my right heel.

Before the race start, they warmed up all the runners with some upbeat music and exercises.

Run Like It's Recess 5k pre-race warm-up

As we crossed the Starting Line, my body felt good so I immediately fell into a brisk pace.

I managed to do the first mile in an even 9 minutes but I couldn't maintain that pace beyond Mile 1.

I slowed down significantly on the second mile but continued to try to push myself.

The Green Girl's 5k PR 32:53:55

I wasn't able to make it to Mile 2 without a walk break. I tried to catch my breath and pull myself together before I started running again.

I dug as deep as I could for the last mile and really engaged that ChiRunning lean.

I couldn't believe it when I got to the Finish Line and the clock read 00:32:xx.

Run Like It's Recess 5k Finisher Pancakes

According to Mr. Orange Garmin, I finished in 32:52:55. I unofficially shaved almost two minutes off my 2011 Wrigley River Run 5k time of 34:41.

As I exited the chute, Coach Steve congratulated me on my PR and advised I keep moving since I was breathing so hard.

Mixing the Run Like It's Recess 5k pancake batter

Fresh pancakes complete with strawberries and whipped cream were served to the finishers.

I was pleasantly surprised and pleased with my performance today. And grateful that my Achilles wasn't aggravated.

For the past few months, I've been working with a personal trainer, Chris from Beach Cities Mobile Fitness, to correct my biomechanical running issues through strength training.

It was nice to see that work paying off. Even though I'm not in good running shape, I was able to run a pain-free 5k today and unofficially PR by almost two minutes!

Blog Action Day 2012: Tumaini for the Future

2012-10-15T00:01:00.000-07:00

Blog Action Day was founded in 2007 to bring together bloggers from different countries, interests and languages to blog about one important global topic on the same day.

The Blog Action Theme for 2012 is 'The Power of We' to celebrate people working together to make a positive difference in the world.

Tumaini for the Future

The Green Girl met a Kenyan runner, Moses Waweru, last year at the 13.1 Chicago Half Marathon.

Moses is originally from Nakuru, Kenya. He currently resides in the Midwest in Wisconsin.

When Moses visited Nakuru last September, a local school teacher reached out to him.

The teacher explained the parents of the school children in her class could not afford the tuition and consequently, she had fallen behind on rent, and did not have money to purchase ugali (cornmeal) and tea to feed the students.

Moses vowed to do everything in his power to help this teacher keep her school and continue to provide an education for these children.

Moses Waweru with the Tumaini for the Future school children in Nakuru, Kenya

As soon as he returned to the US, he transformed his vision into Tumaini for the Future.

The future home of the Tumaini School

Tumaini means Hope in Swahili.

Moses founded the non-profit organization Tumaini for the Future to provide educational opportunities for underserved youth in his hometown of Nakuru, Kenya.

When Moses spoke to the school teacher, he discovered the ugali and tea served at school is sometimes the only nourishment the children get.

Unloading the Tumaini School building materials

Tumaini for the Future needs your support. $100 US donated to Tumaini for the Future will feed all of the Tumaini school children for an entire month.

Tumaini for the Future is also raising money to build a new school which will be called the Tumaini School. The goal is to raise $10,000. The land and some building materials have already been purchased.

Sole Runners running for Tumaini for the Future

Tumaini for the Future has no administrative overhead so 100% of your donations will go directly to the Tumaini School.

Tumaini for the Future has partnered with Coach Steve Mackel and his running group, the Sole Runners, to help spread awareness.

Sole Runners donating used running shoes and clothing

The Sole Runners also collect used running shoes and clothing for Moses to take back to aspiring runners in Kenya.

Please help celebrate and make the Tumaini for the Future dream come true by spreading awareness to your family and friends.

Trek Lexa SLX XS (43 cm) Road Bike Accessories

2012-10-12T14:13:00.000-07:00

Trek Lexa SLX XS (43 cm) in Satin Crystal Pearl White/Sparkling Silver/Platinum

The Green Girl loves her Trek Lexa SLX XS (43 cm) road bike.

Since I purchased Lexa, I've received a number of inquiries from fellow shorties regarding the XS (43 cm) model.

For the record, I am an exactly 4'10.5" tall Green Girl with an approximately 27" inseam. The biggest obstacle for me was to find a bike with a low enough standover for me to actually stand over it.

The 2012 Lexa didn't come in the 43 cm size but according to Trek, the 2013 will include a 43 cm.

The Green Girl and Lexa at the End of Boardwalk along the Balboa Peninsula

I love how Lexa fits perfectly in the trunk of my 2009 Toyota Camry with the backseats down.

Her rear tires protrude slightly onto the backseats so I just tuck a tarp over her. No one would ever guess there was a road bike in my car.

As one might imagine, the smaller, women-specific geometry is somewhat restrictive in terms of accessory options.

The Green Girl and Lexa at the Tour DaVita Century Finish

For example, for those interested in purchasing a U-lock, please keep in mind due to the limited space on the frame, you will need to carry it on you in your pack.

I purchased a small U-lock but I've never used it since I discovered Lexa is small enough to roll into public restroom stalls when I'm out on long solo rides.

The smaller frame will only accommodate a single bottle cage so I always wear a Nathan Intensity hydration vest. I put sports drink in the bottle and water in the hydration pack.

The Green Girl and Lexa travel with spare tires and tubes

Most adult road bikes have 700c wheels but the smaller Lexa SLX XS features 650c wheels.

In terms of tire replacement, I am currently using 650c x 23mm Continental Ultra Gatorskin Tires.

For spare tubes, I purchase standard thickness butyl tubes in size 650c x18/23mm with 48mm long presta valves.

When I travel with Lexa, I carry two spare tires and a few extra tubes because I know the 650c size is not common like the 700c.

Lexa and her Serfas LT-2 Medium Speed Bag in Laguna Nigel

I store all my cycling essentials in a Serfas LT-2 Medium Speed Bag.

The only modification I had to make to the Serfas Speed Bag was to trim the velcro straps since they were extending past the saddle and irritating me when I was cycling.

Lexa on the Long Beach Bike Path

If you are in the market for a bike trainer I would just take extra care to make sure the trainer will be able to accommodate a smaller bike. There have been instances where Lexa was too small for the trainer at the bike shop.

Lexa was absolutely one of the best investments the Green Girl ever made.

Sole Runners at the Long Beach Marathon

2012-10-10T22:57:00.000-07:00

The Green Girl and Moses Waweru joined the Sole Runners for the Long Beach Marathon.

Coach Steve kicked the race weekend off with the Sole Runners group picture in front of the Long Beach Convention Center.

Moses Waweru with the STARTS runners before the Kids 1 Mile Fun Run

Before heading to the race expo, Moses went over to the Aquarium of the Pacific Kids 1 Mile Fun Run to show his support for a group of school children who were participating in the fun run as part of Long Beach's Grace United Methodist Church's Yes We Serve STARTS youth organization.

Moses Waweru with the STARTS runners after the Kids 1 Mile Fun Run

STARTS stands for 'Soaring To Achieve, Reaching To Succeed'.

The non-profit organization provides afterschool activities such as art classes, dance and sports instruction, theatre training, and tutoring for underprivileged first through third graders.

After cheering the SMART runners on the course, Moses congratulated the finishers on a successful race.

The Green Girl test drove her dream car, the Beetle

After the Fun Run, we headed over to the Long Beach Convention Center for the race expo.

The highlight of the expo for me was the opportunity to finally test drive my dream car - a Beetle. Except it wasn't lime green.

Coach Steve leading the ChiRunning Body Looseners

Pre-race Sunday morning, Coach Steve led all the Sole Runners through the ChiRunning body looseners.

Before the runners headed to their respective corrals, the Sole Runners formed the traditional Sole Runners pre-race team huddle.

Coach Steve leading the Sole Runners pre-race team huddle

Once the race started, we headed over to Mile 6 to cheer the Sole Runners as they ran by on the beach path.

In addition to the Kids 1 Mile Fun Run, Marathon and Half-Marathon, there was also a Run Forrest Run 5k which started shortly after the marathon and half-marathon.

Moses Waweru at the Run Forrest Run 5k Starting Line

Moses finished the Run Forrest Run 5k in 15:20.

After the 5k, I headed out onto the course to cheer on the back of the packers.

Other support Sole Runners were out there, including Coach Steve, making sure all our runners were okay.

Sole Runners Charlie, Moses Waweru, and Coach Steve

The Sole Runners tents didn't go down until every last Sole Runner runner had crossed that finish line.

It was the end of another successful season and Long Beach Marathon for the Sole Runners.

The Green Girl's Tour DaVita Report

2012-09-28T21:49:00.001-07:00

The Green Girl and Lexa rode 267 miles across the cornfields of Iowa over the course of three days and completed their second Tour DaVita.

This year's tour raised over $900,000 to benefit The Bridge of Life – DaVita Medical Missions.

The Bridge of Life is dedicated to improving kidney health and saving lives by bringing treatment, education, and hope to underserved communities around the world. Since its inception in 2006, the organization has conducted Medical Missions in Ecuador, Guatemala, Mexico, Cameroon, Kenya, South Africa, India, Jamaica and the Philippines.

Tour DaVita sign at CID

Once again, the theme of the tour was 'The Spirit of the Ride'. We were asked to 'Create the Spirit of the Ride', 'Respect the Spirit of the Ride', and 'Remember the Spirit of the Ride'.

Tour Davita is a fully supported endurance event. DaVita partnered with an active travel company, Backroads to make the 'The Moving Village' come to life.

While we were out riding, the Backroads crew would tear down the campsite and transport everything to the new location. Upon our arrival each evening, our bags were waiting for us in our respective tents.

Sunrise over the Great Jones County Fair

FEMA trailers provided mobile shower facilities complete with hot water.

All the meals for the duration of the tour were catered.

Amenities such as a Village Store, a charging station, and laptops were thoughtfully provided at each campsite.

The Green Girl at the Tour DaVita - Day 1 Starting Line

Tour DaVita - Day 1 was 77 miles from Allison to Independence.

The headwinds were relentless and the flat cornfields offered little respite.

In true 'Spirit of the Ride' fashion, Lexa and I tried to offer some wind resistance by riding in front but unfortunately, we were told we were too short for drafting.

I guess paceline leader is not in our future.

Amish Crossing

One of the highlights on Day 1 was riding through the Amish community.

We saw Amish horse-drawn buggies and wagons.

We passed a large, white house with a number of buggies parked outside and many young boys and girls in the yard. Since it was Sunday, it was assumed that they had gathered to attend classes of faith.

Amish children

The girls had on simple black dresses with long sleeves. Many of them also had on white aprons.

The boys were dressed in long pants, shirts, and suspenders. A few boys had felt hats on their heads.

Official Tour DaVita Rain Survival Kit

At dinner, we were all given an official Tour DaVita Rain Survival Kit in the event of 'liquid sunshine' on Day 2.

Tour DaVita - Day 2 was 80 miles of rolling hills from Independence to Manchester.

Cedar Valley Waverly Dialysis helped us kick off Day 2 with a clinic visit.

Kapil, the Green Girl, and Nevil at Cedar Valley Waverly Dialysis

The facility teammates were very warm and welcoming. They had gone out of their way to come in on their off day to show their support for our Tour.

The Univeristy of Northern Iowa marching band provided entertainment in the packing lot of the facility.

The Green Girl and Lexa in a cornfield

A dialysis patient spoke and reminded us what Tour DaVita was all about.

Day 2 was significantly colder than Day 1 and the fierce headwinds continued.

We encountered some light rain mid-morning.

Backbone State Park

After miles and miles of dry cornfields, the lush foliage of Backbone State Park was the highlight of Day 2.

Lexa and I delighted in seeing the first glimpses of Autumn colors.

When we reached Independence, I went for a short, therapeutic run.

Aaron and Social Monkey

Tour DaVita - Day 3 was a 107.2 mile loop from Manchester around Montecello.

Day 3 was also the hilliest of the Tour days.

Lexa and I quickly discovered no matter how quickly I pedal downhill, everyone passes us - even riders who aren't pedaling!

The Green Girl and Lexa at the Tour DaVita 0- Day 3 Finish Line

Lexa and I rode further than we've ever ridden before and crossed the Finish Line of our second Tour DaVita.

I want to thank everyone who helped me raise money for The Bridge of Life.

I also want to give a very special thank you to my teammates at the CasITa. Your support means more to me than you will ever know. Thank you from the bottom of my heart.

We ride so others can live...

The Green Girl's Tour DaVita Packing List

2012-08-27T16:24:00.000-07:00

The Green Girl is starting to prepare for Tour DaVita by updating last year's packing list.

This year's tour benefits Bridge of Life – DaVita Medical Missions. This non-profit organization is dedicated to improving kidney health and saving lives by bringing treatment, education, and hope to underserved communities around the world.

The Green Girl's Packing List

Cycling jersey
Pearl iZUMi Sugar Shorts
Pearl iZUMi Sugar Capris
Pearl iZUMi Select Gel Gloves
Green Schwinn Starlet Wave Helmet
Zensah Compression Sleeves
North Face Venture Raincoat
Road ID Ankle ID
Drymax Mini Crew Running Socks
Underwear
Champion Double Dry Shiny Seamless Sports Bras
White t-shirt
White long-sleeved thermal
Grey long-sleeved themal
Tour DaVita 2012 long-sleeved shirt
White thermal leggings
Running shirt
Grey running capris
Black moisture-wicking hoodie
IT ROPS track jacket
Slippers
Toothbrush
Toothpaste
Plackers Dental Flossers
Microban Standing Toothbrush Holder
Dial Tropical Escape Antibacterial Deodorant Soap (cut into single use chunks)
Sea to Summit Shampoo/Conditioner
Mario Badescu Enzyme Cleansing Gel
Travel towel
Dickinson's Witch Hazel Daily Facial Towelettes
Giovanni Peppermint Surge Sanitizing Towelettes
Antiperspirant/Deodorant
Q-tips Cotton Swabs Pack
Feminine products
Travel mirror
Travel comb
Travel brush
Spare hair elastics
Bondi Bands
Lip balm
Sunscreen
Daily vitamins in individual zip bags
Ibuprofen
Sports tape
Peaceful Mountain Muscle Ice
The Sprinter Stick
Travel toilet paper roll
BugBand mosquito repellent bracelets
Nathan Intensity Hydration Backpack
Mr. Green Garmin
Mr. Orange Garmin
Mr. Green Garmin bicycle mount
TIKKA PLUS² headlamp
Spare AAA batteries for headlamp
FLEXR sports bottle
Spare FLEXR liners
Gatorade powder
PowerBar Energy Blasts cola gel filled chews
Spare Continental GatorSkin 650c x 23 tires
Waterproof zip bags for electronics
Camera
Mobile phone
Sunglasses
MP3 player
Mobile phone charger
Digital camera charger
Flashlight
Therm-a-Rest Compressible pillow
Silk sleep sack

Phiten Titanium Necklace X30 Winner

2012-08-13T12:03:00.000-07:00

Phiten Titanium Necklace X30

The Green Girl and Coach Steve Mackel are pleased to announce the winner of the Phiten Titanium Necklace X30 Giveaway.

There were a total of 26 entries submitted via blog reply or email. The winner number 17 was randomly selected based on results from random.org.

Congratulations to the winner, Elle from eat run sail!

Please send your mailing address to giveaway@therunninggreengirl.com.

Thank you to everyone who took the time to participate in this giveaway and help us celebrate the ING Runner's Nation ING Class of 2012.